Summer is here and it’s time for a getaway! Whether you’re going on a road trip, exploring a European city, or relaxing on the beaches of Hawaii, one thing’s for certain, no one wants to come back home feeling sluggish and bloated from overeating.
If you’ve been wondering how to eat healthy while traveling, you’ve come to the right place! Don’t get me wrong, we all know food is one of the best parts of vacationing. You deserve to enjoy and savor delicious meals without an ounce of guilt! But, there’s a difference between indulging in a meal at a 5-star restaurant or savoring the authentic cuisine versus eating junk food out of boredom on a flight or long car ride.
Trust me when I say, you CAN have the vacation of a lifetime without throwing all of your healthy habits out the window—and here’s how…
How To Eat Healthy While Traveling 101
Wondering how to eat healthy while traveling? We’ve got you covered with these 7 helpful diet tips!
1. Stock Up On Healthy Travel Food & Snacks
Stocking up on healthy travel-sized snacks is step numero uno! If you go out into the world of travel without your arsenal of healthy snacks, you’re pretty much setting yourself up for the temptation of fast food or overpriced airport food. Save yourself the time, money, and empty calories by packing some healthy snack options of your own. We call this B.Y.O.S (bring your own snacks) 🤣 Here are some of our favorite healthy snacks for traveling that are all TSA approved:
- Mixed nuts
- Beef jerky
- Dried fruit
- Single-serve hummus
- SkinnyFit Detox
- Granola bars
- Instant oatmeal bowls
2. Stay Somewhere With A Kitchen
If eating healthy when traveling is important to you, then having a kitchen available to you is a must. You’re making the food, you have total control. Simple as that! With Airbnb, there are hundreds of one-of-a-kind places you can choose to stay in that have a kitchen.
If Airbnb isn’t an option for you, try finding a hotel with a kitchenette. Making just one meal a day will not only keep you healthier, but it will also save you money in the long run.
There’s also something really fun about exploring a grocery store in a new country or city. It’s a glimpse into another culture, and you’ll likely be the only tourist in the store. Try picking up some ingredients that are local to the area and experiment with a new recipe or add a twist to one of your go-to’s!
3. Avoid The “Feel Bad” Foods
You know what these are… the foods that you crave that inevitably leave you feeling sick or make you crash after you eat them. When you’re traveling, the last thing you want is to eat something that’s going to bring down your energy.
Foods to avoid when traveling:
- Foods with added sugars—High sugar and low fiber content can spike blood sugar and insulin levels, leading to a rise in energy, followed by a crash that will slow you down during your travels. [1]
- Fried foods—Fried foods are high in fat and low in fiber, a combination that slows down your digestion and reduces the speed at which energy-boosting nutrients enter the body. [2]
- Alcohol—Drinking around bedtime can reduce the quality and duration of your sleep, leading you to wake up feeling tired and groggy. [3]
- Processed grains—These cause a rise in blood sugar and insulin levels, followed by a drop in energy. Stick to whole grains, they help keep your energy constant throughout the day. [4]
4. Eat A Hearty, Healthy Breakfast
Skip the morning pastries and choose fresh fruits and whole grains. Breakfast sets the tone for the day when eating healthy when traveling. It also serves as fuel for your body for jam-packed days of exploring. Once you get hungry again after your big healthy breakfast, it’s best to eat smaller meals more frequently. This will keep you energized and stop you from overeating—while allowing you to try more restaurants! Win, win, win!
5. Ask For Healthy Options At Restaurants
It’s your meal so don’t be afraid to ask for the substitution that you want. Does it come with fries? Ask for sauteed veggies. Does it come with a soda? Ask for a bottle of water. Planning ahead and checking out menus before committing to a restaurant guarantees that you’ll have a healthy meal you’ll enjoy.
Sharing meals with the table is also a good way to go. You get to sample all the delicious plates without overeating. If you’re wondering about healthy alternatives to something you’ve been craving, check out this blog post on healthy food swaps.
6. Pack The Right Supplements
In a perfect world, we’d be able to get all the nutrients we need from food. But especially when we’re traveling, we’re not always in full control of what we eat or our environment.
Here’s our list of must-have supplements to keep you healthy while traveling!
Best supplements for travel
- Vitamin C—Because no one has time to get sick on vacation.
- Probiotics—These will help you avoid digestive “distress” from putting so many new foods in your body. SkinnyFit Belly Balance is made with natural extracts and has probiotics that support a healthy digestive system and keep your immune system strong.
- Multivitamins—A great multivitamin will help sustain your energy levels and balance out any vitamin deficiencies while traveling.
7. Stay Hydrated
Yes, water is part of eating healthy while traveling. When you don’t drink enough water, your body receives mixed signals that could cause you to think you’re hungry when you’re actually dehydrated.
Raise your hand if you’ve been personally victimized by jet lag!?! 🙋🏽 Staying hydrated can help you avoid travel lag as well as symptoms of overexposure to the sun. Water is life. We recommend bringing a refillable water bottle with you everywhere you go. You can even try setting reminders on your phone to keep you drinking water all day long. Find the perfect water bottle for you here!
I’ve Got 99 Problems But Knowing How To Eat Healthy While on Vacation Ain’t One
Remember, you’re on vacation to relax and destress! Eating healthy while traveling is the goal but don’t beat yourself up for letting loose. Make the best food choices you can, but more importantly, enjoy yourself!